The health service has created a plan for you to follow for a number of weeks
The NHS said the plan can be completed with family members or friends(Image: PA)
With New Year resolutions in full swing, many people are searching for methods to get fitter and lose those stubborn extra kilos. Brisk walking is often overlooked, but according to the NHS, it could be your golden ticket.
The health service claims walking is a prime go-to for improving stamina, torching calories, and enhancing heart health. Its website added: “Walking is simple, free, and one of the easiest ways to get more active, lose weight, and become healthier.”
The NHS advises just a 10-minute walk every day to see significant health benefits. The quick stride not only contributes to the daily buzz you need but also slots into the recommended 150 minutes of weekly exercise for adults aged 19 to 64 – benchmarks set out to encourage an uptick in our physical activity levels.
No matter where you’re starting from fitness-wise, mapping out a walking regimen is an uncomplicated but effective nudge to get you on your feet more. Surrey Live reports that your routes could weave through the local park, and your neighbourhood streets, or even replace that automatic car trip to the nearby store or doing the school run.
The NHS has crafted a 10-week walking scheme that showcases how you can ramp up your vigour while establishing healthy habits for the long haul.
It’s advised that you incorporate a 10-minute warm-up and 10-minute cool-down before and after your planned walk. For instance, if you’re on Week 1, you’d start with a 10-minute warm-up at a slower pace, then carry out the scheduled 10 minutes at a comfortable speed, followed by a 10-minute cool-down, again at a slower pace.
Week 1 consists of just 10 minutes a day, three times a week, which will boost your cardiovascular fitness and help lift your mood. Even though skipping a walk might not seem significant, consistency is crucial in establishing a healthier lifestyle.
Enjoy three 10-minute walks at a leisurely pace, with rest days in between. For example, start walking only on Tuesday, Thursday, and Saturday. In Week 2, the NHS recommends you extend your walks to four times a week and make them slightly longer. Take a 10-15 minute walk on Monday, Wednesday, Friday, and Sunday, with rest days on Tuesday, Thursday, and Saturday.
Rest days are vital as they allow muscles time to recover from physical exercise. In Week 3, begin to increase the frequency of your walks by altering the timing of your rest days.
Walk for 15 minutes at a comfortable pace on Monday, Wednesday, Friday, and Saturday, taking rest days on Tuesday, Thursday, and Sunday. Walking for two consecutive days aids in improving muscle memory and recovery time.
In Week 4, vary the lengths of your walks, allowing rest days in between. Week 5 follows. By this stage, the NHS said you’ll notice an improvement in your stamina, allowing for extended walking sessions with either rest days or shorter strolls in between. You can see the full 10-week plan here.